Posts Tagged ‘loss’

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Springtime ReNEWal

Tuesday, April 9th, 2013

Have you ever noticed that so much of what we think of as “healthy advice” or “fitness tips” or “weight loss tricks” involve subtraction? Delete this, eliminate that, never touch so-and-so again.

What if it didn’t have to be that way?

What if, instead of depriving ourselves and taking things away, we used springtime as a springboard to add loving, supportive habits to our lives?

I’m inviting you to join me in looking at things from a fresh perspective. Here are some ideas off the top of my head, and I’ll ask you to add some of your own before you leave here to share with others.

 

photo, Ecosalon(dot)com

 

Plant some seeds — and eat some, too! In case you hadn’t heard, 2013 is the year of the chia seed, and one in particular is proving to be nutritionally superior. Since chia is heat-stable, it’s way more versatile than flax, too. A great recipe I just tried (and loved): “breading” chicken cutlets with a mixture of half breadcrumbs, half Mila, and a little shredded cheese. Bake at 350 for 15 minutes or until they’re done. Yum!

 

Try a new kind of after-dinner treat. Rather than hunkering down with an oversized bowl of confection, get out and take a walk! We went to all the trouble of changing the clocks and adjusting to the new schedule, so you may as well take advantage of the extra daylight hours. If that sounds too daunting on a family schedule, consider the advice of two of my favorite parenting authors (Lenore Skenazy and Dr. Christine Carter). They both suggest, for different reasons, that even young kids can help with dinner-clean-up chores. My kids (6 and 4) alternate either wiping the table or vacuuming the floor after a meal. Each one loads their own dishes in the dishwasher, too.

 

To market, to market! Stop by your nearest farmers’ market to check out what’s in season. Don’t be afraid to pick up something unfamiliar, either. Nowadays, it’s easy to find recipes by searching for any particular ingredient. (This also works great for tried-and-true produce that needs a new spin!)

 

Treat yo’ self. But I don’t mean with food — I mean with new gear! Once you reach a goal, promise yourself a new toy or coveted piece of clothing. If your whole family reaches a goal, make it something you can all get in on, like Zamzee for the whole crew, or a Spin-Fit toy.

 

Grab a fresh read. Sure, I’m going to suggest reading something related to health and fitness (try The Aztec Diet - you will LOVE it!), but it doesn’t have to be. Just switching up your usual M.O. is enough to kick-start your brain into a new frame of mind.

 

Make hay play while the sun shines. In the gorgeous springtime weather, the kids want to go to a park, but you want a workout. Why not have both? Take the Spin-Fit you treated yourself to (above) and turn it into a game. Invite your friends and kids’ friends along for a park playdate! Here’s what I do: I take ours to the park, and just start throwing it without saying a word to anybody — nobody’s even on the other end to catch. Pretty soon, curious little ones are all over it, wanting to know what it is and whether they can play. The tool has several exercises labeled on it, so whichever one it lands on is what we do. Before I know it, the whole park — kids AND adults — are playing togther (and completely unaware that they’re EXERCISING!). Another park idea: use whatever equipment is there to get your own workout going. Intersperse things like pull-ups, tricep dips and pushups with Tabata intervals of nearly anything. (This piece will shet more light on park workouts and this one will fill you in on Tabata.)

So what will you add for your spring reNEWal?

 

 

Some of the links in this post are affiliates – only because I love and trust them enough to recommend them to you.

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Posted in Family, Health and Fitness, Workout Routines | 4 Comments »

The Fitness Mistake Moms Are Making (a.k.a., Absolutely The Best Way to Lose Weight)

Monday, April 1st, 2013

This week’s post is a guest article from Drew Stegman, the founder of How2GainMuscleFast.com, a premier fitness site for people who want to build muscle, lose weight, clean up their diets and overall live a healthier and happier life.  Despite the name of the website, they also specialize in helping people lose fat and improve their overall health.  Drew has TONS of fitness information on the website and updates his Facebook fans daily, so go like his page now. 

When Drew and I got in touch, I asked him to dispel the myth that women will “bulk up” too much if they lift weights, and I think he’s come up with just about the best counterpoint possible:  not only are women genetically predisposed NOT to bulk up, the muscle they can gain is healthy and promotes fat loss.  (Seriously, you wouldn’t believe what female bodybuilders actually have to go through in order to bulk up — if you’re not deliberately and methodically doing those things, you’ve no reason to fear the weights.)

 

photo, snapguide.com

 

 

See what Drew has to say:

 

Absolutely the Best Way to Lose Weight

When many people think of the best ways to lose weight, what comes to mind more than often are things like ridiculous fad diets, supplements, endless cardio and cutting calories. Although not all of these things are necessarily negative if your goal is to lose weight – the truth remains that there is a great way and easy way to lose weight, one that does not involve any of those things.

Before I get into this however, I want to go ahead and cover the basics of weight loss first.

The Process

Weight loss occurs because of one reason – a calorie deficit. In fact, you could eat as healthy as you want, but if you’re eating too many calories you will actually end up gaining weight – not losing weight. Although this might seem like common knowledge to some of you, many people often make the mistake of feeling that as long as they eat nutritious foods, they can eat as much of them as they want. What these people fail to realize is that weight loss is dictated by a simple matter of calories in vs. calories out.  [Jessica's note:  This is all true - but it's also useful to remember that truly healthy foods like naked veggies have many fewer calories per gram than processed foods.  No wonder it's easy to fall into believing you can eat as many as you want - because you CAN eat a LOT more of the healthy stuff.]

Overview of Metabolism

Your metabolism can be defined as how many calories your body burns on a daily basis, rather you are active or at rest. Your BMR (basal metabolic rate), is the amount of calories you burn at rest. So if you were to sit in bed all day and do absolutely nothing, this is the metabolism that would be at work. Nonetheless, many of us don’t sit around on the couch all day, so the number that we primarily want to figure out is our TDEE (total daily energy expenditure). Your TDEE can be defined as how many calories your body burns each day with the addition of daily activities – such as walking, working at your job, taking out the trash, etc.

The faster your BMR and TDEE are, the easier it will be for you to lose weight. This is typically why people with slow metabolisms find it difficult to lose weight and keep it off, since they are not able to consume as many calories without their body storing it as fat. Of course, you can always increase your metabolism to help you lose weight faster.

The Best Way To Lose Weight

Ready to learn the absolute best way to lose weight?

Here it is………

Build muscle mass! That’s right – start hitting the weight room and you’ll lose weight in no time. But I’m sure many of you are wondering why this occurs, so let me explain myself.

Just like fat, muscle is metabolically active tissue. What does this mean? You guessed it – muscle burns calories all day long. So the more muscle you can build, the more calories you’ll burn all day long as well, increasing your BMR and making it much easier to lose weight.

In addition to this, lifting weights in general will increase your TDEE, which means you’ll burn more calories on the days you workout. It’s a win-win situation.

How to Build Muscle Mass Fast

Here are a few tips to help get you steered in the right direction and start building muscle:

1. Lift heavy – Many females don’t like to hear this, since they feel that they’ll get big and muscular if they lift big. But the truth remains that lifting heavy is the ONLY way to build muscle mass. And besides, ladies can’t get big and muscular anyway, due to the fact that they have far less testosterone in their bodies – a crucial muscle-building hormone.

2. Eat Clean – You don’t have to be overly strict with your diet; the most important thing is to get enough protein in your diet on a daily basis. Start eating more chicken, turkey and fish and you’ll be good to go.  [Jessica's note:  also consider non-animal protein sources such as vegetables, ancient grains, beans, miracle seeds and others.]

3. Allow adequate rest & recovery – Many weightlifters make the mistake of working out every single day, but this can actually be counterintuitive to your results. Just stick to a basic, full-body weightlifting program three days per week and you’ll be golden.

4. Supplementation – You don’t NEED supplements to build muscle, but if you choose the right ones they can certainly help. If you do choose to use supplements, just stick with a basic whey protein, testosterone booster and creatine monohydrate. Just keep in mind that supplements are NOT a substitute for hard work in the gym and good nutrition, so always place those two things as a priority before you consider the use of dietary supplements.  [Jessica's note:  always check with your healthcare provider, just to be sure, before adding supplements.]

 

To Sum Things Up

If you’re trying to lose weight and you haven’t already, you should definitely start lifting weights and focusing on building additional muscle mass. It’s estimated that an extra pound of muscle burns about 8-12 additional calories per day, which is pretty significant if you ask me. And lifting weights by itself has many benefits as well, since it increases the amount of calories you burn on the days you workout. With all this in mind, you can’t afford NOT to start lifting weights and building muscle!

 

What do you think?  Have you heard this point of view before?

Have you tried any of Drew’s suggestions — or will you?

Have you been worried about gaining too much bulk if you lift weights?

 

 

Drew Stegman’s experience in the health/fitness niche began when he was 15 years old. For more muscle building, fat loss and metabolism boosting tricks, check out his website: http://how2gainmusclefast.com/

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Posted in Family, Guest Posts, Health and Fitness, Workout Routines | 10 Comments »

Chia’s Best-Kept Secret: Cousin Mila

Monday, February 25th, 2013

You’ve heard of chia, right?  (No, I don’t mean “chia pets,” fellow children of the 70′s, although it is the same plant.)

I’m talking about chia, an ancient seed named for the Mayan word for “strength.”   Chia is a whole, unprocessed food chock-full of protein, omega-3′s, fiber, calcium and more — and it can be used by the body in seed form (unlike flax).  The USDA gives some more background on the plant itself here, and this page shows the USDA’s nutritional analysis for dried chia seeds.  WebMD says it’s one of their top 5 hunger-busting foods.

 

“Use chia seeds in foods, not as a supplement, but as an alternative to processed grains like white bread because it is a much healthier whole grain that is great-tasting in foods like muffins,” suggests Michael Roizen, MD, co-author of You Staying Young.

In the book, Roizen and Mehmet Oz, MD, recommend two daily doses, each consisting of 20 grams (a little less than 2 tablespoons) of chia seeds. The authors also note that the antioxidant activity of chia seeds is higher than any whole food, even blueberries.”

Source:  WebMD.com

 

I had the opportunity recently to try Mila, and I have to say I’m impressed.  Mila is a proprietary blend of chia seeds, grown and harvested ethically, and ground in an exclusive method that preserves nutrition and enhances bioavailability (and texture, too, if you ask me).  During our winter break, we were out of town and I didn’t take any with me — and I missed it!

 

Mila Logo

 

I know you count on me for real-world reviews, so that’s what follows.  I’m really enjoying Mila, and I’m almost at the end of my first supply, so I plan on buying more.  Here’s why:

Pros:

  • It’s a nutritional superhero:   protein, essential fatty acids, calcium, vitamins, fiber, minerals and antioxidants all in one tidy, mighty little package.
  • Health benefits include improvement of cholesterol levels, blood sugar control (important for anyone, not just diabetics), sustained energy, and reduction of inflammation.
  • Chia is more bioavailable than flax (even in whole-seed form) and is more shelf-stable — you don’t need to refrigerate it.  Apparently, it’s also heat-stable** — meaning you can throw it into a baked recipe without losing health benefits, as you would with flax.
  • As one of the rare plant sources of omega-3 fatty acids, it’s vegan, vegetarian, and omnivore friendly.
  • It makes a great addition to just about any smoothie or juice, especially the green ones.
  • It’s affordable.
  • It’s sustainable and ethical.
  • If you’re into it, you can even turn it into a tidy income stream by becoming a distributor.
  • The whole family can enjoy it — even the pets!  There’s a whole marketing line directed toward veterinary usage of Mila!
  • It’s REAL FOOD.  I can’t overemphasize the importance of that:  it’s the actual food that came from the earth — no isolates, no synthetics.  It’s plant-based protein, omega-3′s and more, which are incredibly important for overall good health PLUS a host of medical problems.

 

Cons:

  • You can’t actually hide it in everything.  Chia may be a superhero food, but my kids have the superpower of detecting even the tiniest fleck of a healthy addition to their foods, so in lighter-colored or very smooth-textured foods, they found it.  (The good news is they sometimes ate it anyway, believing it was “fairy dust” or “ground-up dinosaur bones.”  Why are you looking at me?   I didn’t tell them that.  Okay, I did, but don’t judge me.)
  • While it’s affordable for many, it may still be out of reach for the lower income brackets — but then again, so is plain chia, flax, and most other good food.  Don’t get me started on why a Coke often costs half the price of a bottled water in convenience outlets.
  • If you start right away with too much Mila (which any consultant will advise you carefully against), it may cause some digestive issues.  Start with a little and build up as your body acclimates to the added fiber.
  • It’s not a weight loss panacea.  This is REAL FOOD, people.  (This is also a definite “pro,” as you’ll see above.)  Don’t use Mila if you expect to drop 20 pounds in a week — go find the synthetic ingredients that are impossible to prounounce if that’s what you’re after.  That said, I’ve found that Mila has blunted my craving for sugary foods (yes, even health and fitness pros crave chocolate), which in turn has cut my calorie consumption — so it’s not out of line to say that you might lose weight by eating more healthfully.
  • (This one’s a little unclear….bear with me.)  Certain people on blood thinners or medication for high blood pressure may need to avoid  chia because it may cause a dangerous drop in blood pressure.  Then again, there have been cases in which chia has helped those with high blood pressure scale back or eliminate their medicines.  As always, folks with a serious condition like high blood pressure should talk to their doctors first before making big changes to any health regimen.  Anyone with a rare allergy to mustard or sesame seeds should also avoid chia.

 

So — have you tried chia?  Share your recipes!

Have you grown your own, or would you?

If you haven’t tried it, what’s stopping you?

 

 

This piece isn’t intended to be medical advice — please talk to your doctor if you have any concern whatsoever about trying a new food.

*I was lucky enough to receive Mila as a gift, but I’m not a distributor or getting any financial gain from this review.

**At the time of this post, I haven’t yet found any information substantiating that, but I’ll keep looking and update you when I find some.  My impression comes from the great big number of recipes recommended that include both chia and baking (breads, granolas, etc.)

UPDATE as of 4/29/13:  I’ve come to love Mila so much that I can’t do without it – and I can’t stop myself from sharing it!  Eating Mila daily, I have more energy and less joint pain than I can remember.  It’s made such a difference in my life that I joined the team!  So, this post now contains affiliate links and easy ways for you to try Mila too!

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Posted in Family, Health and Fitness, Reviews | 11 Comments »

Look behind the door with the great big “X” at The Sweatbox

Tuesday, February 5th, 2013

www.TheSweatbox.net

 

If you’re in the Decatur, Georgia area you’ve driven by it a million times – you know that giant garage door marked with a glowing-hot “X”?  And, if you’re like me, you’ve wondered exactly what goes on behind it.

I thought I might find something worth of an “X” rating (you know what I mean), and when I figured out this was the home of The Sweatbox Decatur, I was expecting just-another-workout-place.

Wrong, wrong, wrong, y’all.

Instead, what I found was The Sweatbox Decatur.  It’s different from the moment you set foot in the (regular-size) door, which reminds you to check your excuses there.

Here are 5 of my favorite ways The Sweatbox is different – breaking barriers and shattering assumptions:

  1.  It looks different.  Outside and inside, this is obviously a place you come to “do the work.”  It has everything you need, and it’s still minimal.  (See the first clip below, at 0:07.)
  2. It’s creative.  How many ways can you think of to use a milk crate, a two-by-four, or a PVC pipe in your workout?  The Sweatbox will show you.  (See first clip, at 2:21.)
  3. You’re not in it alone.  Sure, you’ll get the space you need when you’re in your “zone,” but the trainers are keeping a close eye on you.  And the other clients are part of your team – no one gets left behind here.  (See the second clip below, at 3:14.)
  4. It’s for EVERYbody.  You don’t have to be an Ironman already to work out here – but you might be one after, and you’ll probably train with a few.  The Sweatbox trainers are experts in adapting exercise to work for everyone from beginners to elite athletes.  They’re going to push you TO your limit, but never past it into the danger zone.  (Second clip, 3:01.)
  5. It’s rowdy.  These people laugh a damn lot!  Observing a group workout was more like watching a bunch of friends get together where there just happened to be giant tires and iron weights.   It was nothing like a typical class at Gym-O-Rama .  (See first clip, at 2:14.)

Here’s the first clip:  The Sweatbox Workout

 

 

Here are 5 things you can learn from these reels – even if you’re outside Atlanta and can’t make it to The Sweatbox:

  1.  You don’t need a gym to work out.  (See the second clip, at 0:37.)
  2. You can get past your fear – and turn it into confidence instead.  (See second clip, at 2:43.)
  3. Exercise does as much to tone up your mental state as it does for your outer body.  (See second clip, at 2:19.)
  4. Working out with someone more experienced doesn’t have to make you feel bad.  It can be motivating to notice they have to stop and catch their breath sometimes, too!   (Second clip, 1:00.)  And working out WITH your trainer is a whole new dynamic that can help you get to your own next level.  (Second clip, 3:50.)
  5. It should be FUN!  You might hate it while you’re doing it, but you should be able to look back and know you enjoyed it.  Muhammad Ali once said “I hated every minute of training, but I said, ‘Don’t quit. Suffer now and live the rest of your life as a champion.’”  (See both clips, all.)

Here’s the second clip:  The Sweatbox Client Reflections

So, what’s stopping you?   Get over to The Sweatbox now, while they’re offering a free one-month membership to ClickAClass.com readers.

And if you’re outside Atlanta, take a little bit of the Sweatbox attitude with you wherever you work out:  ALL SWEAT, NO REGRET.

 

What have you learned from these videos — something you can use in your own workouts?

What did you think of what you saw?

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Posted in Health and Fitness, Reviews, Workout Routines | 12 Comments »

New Year, New Goals

Wednesday, January 9th, 2013

Woman Running

 

It’s no secret that I’m big on goals.  I’m a superhuge fangirl of GOALS.  I truly believe that if you don’t create them, set them out in some tangible fashion, and then work them — they’re not going to happen.

(This post will be short and sweet because I’m working hard on several of these and other goals right now!)

To practice what I preach, I’m setting out my training goals here for you all to see.  I’m hoping for some encouragement and friendly accountability….but I won’t be shocked to get some resistance, some disbelief, and some indifference.  That’s ok.  They’re still mine, and they’re still going to happen.

First off, I believe in creating goals that are a stretch — but still attainable.  Do-able, but challenging, you know?

I also believe in looking at different ways to measure success.

So, here they are.  Follow along on my 2013 journey — I’ll update you occasionally and you can become the trainer, keeping me on track.

 

1.  I’ll run a 10k by June this year.

2.  Participate in a Dirty Girl mud event – maybe even with a team!

3.  Drop 5% body fat, and pick up 3% lean muscle mass.

 

That’s it!  I also believe in keeping no more than 3 goals top-of-mind.

Your turn now:  share yours and feel the accountability love coming your way!

 

 

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Posted in Admin/Misc, Health and Fitness | 7 Comments »

Hit the “reset” button on your workout

Wednesday, December 5th, 2012

I’ve missed you!

I haven’t posted here in a couple of weeks.  It’s partly intentional (trying to step back, take a break and enjoy Thanksgiving with the family) and partly not-so-much (running out of time when higher-priority work got in the way).  I saw a wonderful quote the other day that said, basically, “Every moment is another chance to start again.”

So!  Here I am, starting again.  See — practicing what I preach!  That’s a good thing, right?

Naturally, all this got me thinking of the various times and ways we all start over after a lapse in anything — and also naturally, my mind went straight to exercise.

It is painfully, dangerously easy to make excuses to ourselves when we’ve been out of the workout routine for a few — a few days or weeks or months or even years (yeah, mommies, I’m looking at you!).  We say to ourselves or anyone who will listen, “I haven’t worked out in X number of days/weeks/whatever — I can’t go back now.”

How crazy is that?  Imagine talking to a young child this way.

“Oh, sorry kiddo — you made an extra line on that capital ‘E’.  Better stop learning to write now because you just can’t go back after that.”

“Nope, don’t do it.  Don’t you dare sit down at that piano again after not practicing for a whole week.  Just quit now — there’s no use in trying again.”

Absurd, right?

Same for you.  It doesn’t matter how long you’ve been out of it.  JUST.  GET.  BACK.  IN.  IT.

(Of course I’m going to show you how — no worries!)

You CAN go back, and you must — for your sake, for the kids’ sake, for Pete’s sake.   I know Pete, and he’d do the same for you.

The key to going back is patience.  It’s not my strong suit and I don’t expect it to be yours, but it’s critical.  Start small and amaze yourself with the great big gains you will make in only a short time.  Here’s a sample, designed for an average exerciser who had been doing pretty typical cardio and weight workouts.*  You’ll need a stopwatch (check your phone for a timer — mine has one in the clock function) and a set of light or medium handweights.

 

Warm Up – 5-15 minutes

  • Arm swings, hamstring curls, jumping jacks, high cross-kicks, torso rotations (go 15+ minutes if you’re really feeling tight, 5-ish if you’re spry)

Alternate Drills – 8-30+ minutes

Do each exercise for 1 minute:

  • Alternate-Leg Lunges, stepping forward
  • Imaginary Jump Rope
  • Switch-Lunges (start small – even go back to Alternate-Leg Lunges if needed)
  • Push-Ups (try starting in full pushup position – you can always put your knees down when you must)
  • Jumping Jacks
  • Dumbbell Rows in Chair Squat
  • Mountain Climbers
  • Upright Rows in Plie Position

Cool Down – 5-15 minutes

  • Wide-leg stretches, #4 stretch (make your legs into a ’4′ shape), standing hamstring stretch, calf stretch, overhead reaches straight up and to each side.   Finish with several rounds of inhale-arms-up / exhale-arms-down.

Progression:  begin with just one round of the Alternate Drills (that’s 8 minutes — you can do this.).  As you begin to feel better, faster, stronger, aim for 2 rounds, then 3.  By that point, you’re likely ready to resume whatever workout you had done in the past.

 

WHEW!

 

In the immortal words of Jon Bon Jovi, “who says you can’t go home”?  You did it!  A great workout in just 8 (or more) minutes — not bad.

 

So here’s my challenge (you knew it was coming):

Go and DO this, then come back and tell me what you thought and how you felt.

OR, if that’s just a little much now, tell me what it is that you’re hitting “reset” on and how you’ll manage that process.

GO!

 

 

 

 

*Always clear it with your healthcare provider first, before starting or resuming any routine.  The lawyers make me say that, but it really is a good rule of thumb, especially if you’ve been out of it for a really long time or if anything has changed (like having a baby) since your last workout.

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Posted in Health and Fitness, Workout Routines | 6 Comments »

7 Fitness Blogs for the New Year (or anytime!)

Wednesday, November 14th, 2012

As the holidays and the end of the year draw closer, I’m in a retrospective mood.  I woke up this morning thinking of how much I’ve learned over the past year, including the friends and resources that have taught me so much.  So, in the spirit of gratitude and sharing, I’m sharing a few of them with you!

Blogging has been a topic of serious investigation over the year.  I’ve done my best to put out good information that you can use readily to get yourself and loved ones healthier (how are you liking it so far?) — and I’ve also been reading a lot of them, learning a ton myself.

This list is NOT comprehensive — there are so many others out there doing good work to kick potatoes off the couch, so many others I admire and could go crazy-fan-girl on.  But this is a start, and it’s a good one — if you pick up some information from even one of these smart women, you’ll be on a good track for 2013 and beyond.

And without further ado, here they are, in no particular order:

 

NicholeKellerman.com       Nichole runs Successful Weight Loss School and her blog makes me laugh every time I read it.  She often tosses in videos that offer very practical and empowering tips and advice.

 

Kim F. at Keep It Moving Fitness       Kim is excellent at giving video how-tos on her blog.  There’s a wealth of good information here, which she delivers in a way that feels like a good friend is talking right to you.

 

Emmanuelle Lambert            Hers is a unique take on business and life, both in the yoga state of mind.  Just read it – especially if you run a business.  You’ll see what I mean, and you’ll love it.

 

Cafe Physique          Amber O’Neal’s straight-talking, practical advice had me at “hello.”  The page has a clean look & feel, like taking a deep, cleansing breath with a nice, gentle stretch.

 

Restore Healing       Pamela LaBelle has compiled an impressive array of partners and resources in holistic health.  She’s based in the Twin Cities, but don’t let that fool you — her blog is for YOU, right now, right wherever you are.

 

Oh Baby! Fitness         No list of my favorites would be complete without Oh Baby! Fitness.  Sure, I’m partial to them because I was one of the first intructors to work with Clare — and that also gives me the inside scoop on their expertise.  That’s why I can tell you without reservation that they’re, hands-down, the best authority on pre- and post-natal exercise.  The blog serves up no-nonsense, real-life information for moms.

 

Intuitive Body        This one is near and dear to my heart because the founder, Lisa, is so in touch with the ways women beat themselves up over body image, and the damage we can do with food and carelessness toward our own bodies.  I’m also completely honored and excited and starstruck to be among the members of her November 2012 Wise Woman Council.  (Take a look at each month’s Council — I promise you will find something and someone you connect with in each different set.)

 

Kristine Rudolph - Exploring Wellness       And speaking of smart moms, you’re going to love Kristine.  Her blog is a treasure trove of well-thought out, sensible information on being truly well (not just fit or healthy or in good shape, but well).    She’s passionate, and her writing could have a broad appeal — but to me, it feels like she really understands the life of a mom as the health and wellness leader of the family.

 

 

So, pick one of these really fine blogs — or pick several!  Head on over to them, take a little tour, leave a little comment love.  Maybe check them out on Facebook and the like.  Really, go ahead.  I’ll wait.

 

 

Now that you’re back, what did you think?  What are your favorite health and fitness blogs?

 

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Posted in Admin/Misc, Health and Fitness, Small business | 7 Comments »

Get Dunked!

Wednesday, November 7th, 2012

Today’s post is a welcome change from my usual soapbox sermons!

Rachel Stephens is the mind behind Dunk Truck, a mobile hydrostatic testing facility in Atlanta (and coming soon to a city near you — read on for more about the cross-country tour!).

 

Dunk Truck

 

 

Rachel, let’s start with the end in mind – talk about the results that your clients have achieved and what your services can do for people. 

Dunk Truck provides body composition testing. We are mobile, so we bring our equipment and set up on site at gyms, events and even offices. Body composition reveals a person’s body fat percentage and lean mass percentage by using hydrostatic weighing. This method is known as The Gold Standard because it is the most accurate way to determine fat versus lean makeup of an individual.

Body composition tests reveal a lot of useful information to anyone that is interested in optimal well-being, overall wellness, and being fit, healthy and happy! So many people — I was one of them — think that if we go to the gym every day can eat whatever we want. We worked our butts off, right?

WRONG!

We won’t be healthy, “skinny” or get ripped by eating crap. We are the most overfed, undernourished nation in the world. Nutrition is where it’s at, folks! This is a topic that comes up 90% of the time when I discuss body comp results with my clients. The other 10% of the time goes to those who have it dialed in already. What we put in our bodies is directly related to what we see in the mirror, feel in our jeans and get out of life.

Another popular subject, especially for WOMEN, is weight. Skinny is NOT sexy. Fit is healthy….we need some fat to protect us and keep us warm. If you’re 5’6″, you probably shouldn’t weigh less than 150. Yes, there are exceptions, but just throwing this out there….more times than not I have women wanting to weigh 125 at 5’6″. This is POSSIBLE, but you’re going to be FAT. I’m sure you’ve heard of “fat-skinny people.” That would be them. This is why I’m doing what I’m doing.

I want to help reset the perspective on what’s really going on in our bodies. Don’t obsess over the number on the scale and definitely do not pay attention to BMI (created by the CDC), but find out the truth. Hydrostatic weighing is the most accurate way to determine this — next to an autopsy!  Eeeks!

No autopsies here — this is all about health and fitness!

 

 

Dunk Truck is pretty different within the health and fitness marketplace – exactly how does your method work?

The process is relatively simple, but you do have to get wet! A person getting tested will get weighed “on land” first, then they will submerge in a bathtub-like tank of water. You only go under water for as long as it takes you to blow all the air out of your lungs. You will do this three times, then you’re finished! Towel off and change into dry clothes in our private dressing rooms. Our clinician will tabulate your results and then review them with you. We discuss recommended body fat percentages, set goals and strategies to get you there. Each person receives a 4 page detailed report complete with basal metabolic rate, recommended caloric intake and personalized calorie expenditures!

 

What’s the biggest myth or misconception about the work you do? 

A huge misconception about body composition testing is the BMI (body mass index). BMI was developed by the CDC to classify large groups of people into smaller sections. [It's just a way to compare apples to apples, if you will -- not a truly accurate health indicator if taken in isolation.]  By the way, there are only four classifications: underweight, normal, overweight and obese. These groupings are helpful to a certain extent, but what Dunk Truck is doing by offering body composition testing is going below the surface and examining what the 165 pound 5’6″ is actually made up of…this could be 15% fat and 85% lean, but you’re upset because the CDC is saying you’re overweight. And the CDC doesn’t take into consideration your age or sex. These are both factors that determine recommended body fat measures with body composition testing. Everyone is different, that much we can tell from a glance, but with the BMI classifications, they’re saying you are just like 25% of the population. Body composition tests give you a personalized report based on YOU on that DAY at that TIME!

 

How did you find yourself in this business?

I fell into this line of work, not completely by accident. All my life I “struggled” with my weight. From a young age I was chubby and regularly criticized about it. Being a female, this doubly impacted my self-image. I was raised in the Midwest…that means hearty meals, plenty of food and cold, boring winters far away from active opportunities. I fed my emotions with whatever I could get my hands on. As soon as I had the opportunity, I participated in softball, cheerleading, swimming, diving, tennis and marching band to keep me moving. I had the fitness part nailed. Adjusting my habits toward eating and nutrition didn’t come as fast.

It hasn’t been until the last year that I’ve really got my nutrition dialed in. I’m a 5’6″ woman, average frame (I always thought I was large frame until a few months ago), proudly walking at 155 today. My body fat percentage at the end of September was 22.1%. I wish I knew what my body fat percentage was that cold January morning in 2011 when I weighed in at 190. At that time I was wearing size 12/14 now I’m comfortably in 6/8 and still changing my body. This is all at 34 years old. I can tell you what works, because I did it myself. No gimmicks, no quick fixes, just conscious nutrition, consistent fitness and changing my world to reflect my priorities.

 

Where are you headed business-wise over the next 1-3 years? 

I plan to be an ambassador of wellness to women (and of course men too) for as long as I’m alive. Dunk Truck is just the beginning of my contribution to revolutionize healthcare and abolish obesity. [A-ha!  Dunk Truck is kicking potatoes off the couch too -- just like ClickAClass.com!]  I will continue to grow Dunk Truck, adding VO2 Max and Resting Metabolic Rate tests — and ultimately franchise the brand.

To kick start that, I will be taking Dunk Truck cross country in March 2013 to promote body composition awareness combined with a friendly competition to find the healthiest city between Atlanta, GA and Irvine, CA!

Part of this friendly competition will be analyzing and teaching about optimal well-being, overall wellness and fitness so that EVERYONE has an understanding of what this means. There is so much information out there that it can be confusing, overwhelming and discouraging. I know because I’ve been there!

 

There’s so much media hype out there that the Average Joe or Jane can get really confused about good health.  If you had to narrow “good health” down to one concept, what would it be?

I think the biggest take-away I would want the general population to have is that “nutrition is 70% and fitness is 30%, but you need BOTH to get to 100%!”

This is something that is on my mind constantly…especially when that craving strikes…90% of the time I can talk myself out of that instant-gratification corner and choose the fuel for my body that will help fight disease. I also know that sweating is another powerful tool that is built in to our bodies. No fancy workout contraptions or tools necessary. I use nature to pull me out of the gutter when I want some lousy excuse for “food” that tempts me or when I don’t “feel like” going to the gym. Some days I get there because there are some people in my life that physically CAN’T do all the things that I can do because they’re sick with disease. I do this for you my friends. I love you all.

I’m so grateful to Rachel for this important information on body composition, good health, and how to find both.

What’s your takeaway from this post?

 

Dunk Truck offers hydrostatic body composition testing at your location, on your schedule.   Find Rachel at the website, www.dunktruck.com, by email at rachel@dunktruck.com, or by phone at 678-491-0109.  Send her the name of your gym, office or event and they’ll bring Dunk Truck to you!  If you enjoyed this information and want more of this goodness, please follow Dunk Truck on Twitter at @DunkTruckATL or Rachel at @SweetPStephens and friend them up on Facebook at @DunkTruck.

 

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Happy Birthday – Age Is Just A Number

Tuesday, October 23rd, 2012

My birthday is this week, and I am here with a message:

Age is just a number.

Oh, I can see the eyes rolling and hear the “sure it is, but you don’t understand” groans of disbelief.  I know you think you’re different and the trite cliches don’t apply to you.  But guess what?  They don’t become trite cliches by being untrue.  Think of the others you know by heart:

 

“All work and no play makes Jack a dull boy (or Jill a dull girl).”

“An apple a day keeps the doctor away.”

“An ounce of prevention is worth a pound of cure.”

“A stitch in time saves nine.”

“Attitude determines altitude.”

“Birds of a feather flock together.”

 

I could go on, but you get the idea.  Are any of the above untrue?  You can probably think of a million examples that illustrate how they ARE true, and it’s the same with “age is just a number.”

Look, I know my body isn’t exactly the same as it was in my twenties.  It’s not even the same as it was yesterday.  Some of that is for the better, some not so much.

But it’s still here, it’s still moving, and it’s the only one I have.

Yours is the only one you have — so are you going to let it languish in the easy chair, while you’re busy making up excuses about why you can’t get up and moving?   Or would you rather accept what is and maybe even make a change for the better?  Every step counts — I promise.  Oh, there’s another one of those cliches.  But seriously — try and prove me wrong on that!

Sorry, guys — I was really trying to take it easy on the soapbox today.  I’ve been preaching at you a lot lately and it stems from my massive gratitude for being here, for being healthy, and for the chance every day (every moment!) to make new and better choices.

Here’s my challenge to you today:  be grateful for another chance, and then use it.  Pay it forward by  getting someone else in on the action with you.

…And just for accountability’s sake, let us know in your comments below how you’re doing!

 

 

 

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A million things that work and only one that won’t.

Wednesday, October 17th, 2012

Let me break it on down for y’all:

There are a million (or more!) ways to lose weight and gain better health.  Every individual in the world can have his or her own personalized way of doing it.  There’s no single system or shake or pill or gadget or exercise or diet that will work for everyone — there’s no “magic bullet.”*

But there IS one and only one way to stay at the exact level of fitness you feel today:  do nothing.

And by the way, if you’re looking to lower your fitness level a notch or two, doing nothing will work for that, too.

If you’re going to change, you must MAKE a change.  You have to do something.

You have to do something.

You have to do something.

You have to do something.

You have to do something.

(Get the point here?)

So start where you are.  Shuffle the deck and pick a proverbial card — doesn’t matter which one.

And just for accountability’s sake, drop us a line below to let us know what action you’re taking.  We’ll hold you to it (in the friendliest way, of course)!

* (This might sound contradictory to one one of my previous posts, but if you read that one, you’ll see that it isn’t.) 

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